Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

5 Rounds:

7 Overhead Squats (135/95)(225/155)

14 Cal Echo Bike
*Rest 3min between rounds

Metcon (Weight)

If time: 4-6 Sets

10 Single Leg RDL (5/5)
*DB in each hand

Metcon (No Measure)

“AFTER PARTY”-

1)Clean-

3×3 (60-70%)(w/ tempo pull)

3×2 (70-80%)(w/ tempo pull to pause at knee)

3×1 (80-90%)(w/ tempo pull to pause mid shin)

2)3 Rounds:

200/180 Cal Row (Rest 1min)

3)6 Rounds:

60ft HS Walk (2min rest)

4)AMRAP 15 Minutes:

25 GHD

5 Ring Complexes (3 T2R/1 MU/3 Dips)

15 Devils Press (50/35)